Off Season Baseball Workouts

Maintenance

  • advanced level
  •  

The warm up and cool down stay consistent.

Day 1

This daily workout contains 19 activities, you'll be doing the following activities:

Medicine ball overhead squat
Sets: 3 Reps: 10

Single arm cable fly with rotation
Sets: 3 Reps: 20

Cable one arm row steps (rotational step)
Sets: 3 Reps: 10

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 2 Reps: 2

Standing calf stretch swing (rotation)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 2 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Standing hamstring stretch swing
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Functional front lunge
Sets: 3 Reps: 10

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Single leg squat with band row
Sets: 3 Reps: 20

Medicine ball chop and lift
Sets: 3 Reps: 20

Side lunge front reach
Sets: 3 Reps: 10

Forward lunge with front rotation reach
Sets: 3 Reps: 10

Forward lunge with front side reach
Sets: 3 Reps: 10

Matrix rotating shoulder press with dumbbells
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 19 activities, you'll be doing the following activities:

Medicine ball overhead squat
Sets: 3 Reps: 10

Single arm cable fly with rotation
Sets: 3 Reps: 20

Cable one arm row steps (rotational step)
Sets: 3 Reps: 10

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 2 Reps: 2

Standing calf stretch swing (rotation)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 2 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Standing hamstring stretch swing
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Functional front lunge
Sets: 3 Reps: 10

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Single leg squat with band row
Sets: 3 Reps: 20

Medicine ball chop and lift
Sets: 3 Reps: 20

Side lunge front reach
Sets: 3 Reps: 10

Forward lunge with front rotation reach
Sets: 3 Reps: 10

Forward lunge with front side reach
Sets: 3 Reps: 10

Matrix rotating shoulder press with dumbbells
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 19 activities, you'll be doing the following activities:

Medicine ball overhead squat
Sets: 3 Reps: 10

Single arm cable fly with rotation
Sets: 3 Reps: 20

Cable one arm row steps (rotational step)
Sets: 3 Reps: 10

Standing soleus stretch
Sets: 3 Reps: 10

Wall front leg swings
Sets: 3 Reps: 10

Standing pectoral stretch
Sets: 2 Reps: 2

Standing calf stretch swing (rotation)
Sets: 3 Reps: 10

Standing chest opener stretch
Sets: 2 Reps: 10

Buttkickers
Sets: 3 Reps: 10

Standing hamstring stretch swing
Sets: 3 Reps: 10

Functional lateral lunge
Sets: 3 Reps: 10

Functional front lunge
Sets: 3 Reps: 10

Rotational medicine ball squats with shoulder flexion
Sets: 3 Reps: 10

Single leg squat with band row
Sets: 3 Reps: 20

Medicine ball chop and lift
Sets: 3 Reps: 20

Side lunge front reach
Sets: 3 Reps: 10

Forward lunge with front rotation reach
Sets: 3 Reps: 10

Forward lunge with front side reach
Sets: 3 Reps: 10

Matrix rotating shoulder press with dumbbells
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

Meet the professional

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